There are psychological meditation techniques in which we focus on personality traits or emotions (such as “Loving Kindness Meditation” and “Inner Stillness”)

The most popular meditation object is the breath, but we can also meditate on the sky, water, music, the body and more.

Want to know more about meditation objects? Take a look at this guide to Samatha meditation technique.Samatha is a meditation all about focusing on different objects, so have a read of that article to learn more about objects in meditation.

Here’s where things get spicy.

As well as focusing on different objects we can also focus in different ways. And when you focus in a different way, you change the core method of meditation. This will become clear in a sec’.

Different Types Of Meditation Techniques Are Based Around Different Ways Of Focusing

This bit’s juicy:

Because there are different ways to focus, there are also different ways to meditate.

We can focus on one single isolated thing. And we can meditate on one thing at a time. Psychologically speaking this is Focused Attention.

We can focus on everything. And we can meditate on everything. Psychologically speaking, this is Open Awareness (or Non-Directed meditation)

We can focus on a mental image. And we can meditate on a mental image. Psychologically speaking, this is visualisation.

Those three ways of focusing are the foundations for all different meditation techniques. There are open-awareness /non-directed techniques, focused techniques, and visualisations. And these are the basis of virtually all different types of meditation.

See how much we’ve learned already?

We now know the basics of meditation.

We know it’s about focus.

We know we can focus in different ways, and therefore we can meditate in different ways.

And we know the key to success is choosing the right objects to meditate on.

Let’s kick this thing into gear.

Time to look at actual meditation techniques.

31 Different Types Of Meditation Techniques Beginners Can Practice

1. OPEN MONITORING TECHNIQUES (Non-Directed meditation method)

Good for: creativity, relaxation, happiness, inner peace

One of the main types of meditation technique is open monitoring or “non-directed” meditation.

In open monitoring exercises the mind is “open”.

Not open like momma’s favorite tin of biscuits. Open like a window that lets all things enter.

When you perform an open meditation technique you do not focus on one singular thing. You’re not focusing on the breath or on a sound. Instead, you are aware of the totality of existence.

You are aware of your thoughts and feelings, physical sensations, and all the information that comes to you by way of your senses (sound, smell, taste etc.). You non-judgmentally observe the world, allowing your focus to extend to everything in your environment.

What open-monitoring meditation technique feels like

Do you remember the most chilled-out moment in your entire life?

Maybe you were lying down on a beach with the sun shining on you. Or maybe you were lying down in bed after a truly satisfying day. Or perhaps it was after a perfect romantic evening.

Cast your mind back to that time and remember the feeling.

Do you remember how you felt as though you were one with the world? You were inwardly still and silent, and the whole world came to you.

That is open meditation.

Open meditation is where the mind is open to everything.

In open awareness meditation, consciousness is spread out evenly (hence “non-directed meditation”)

A definition of open awareness is: not intentionally focusing on one thing, and instead, opening the mind for the whole world to enter.

How about an example:

One of the best open awareness activities is to simply gaze up at the sky, silence your mind, and let the day in. You should feel as though you are not intentionally focusing on anything. Everything is entering your mind freely.

Try This Open Awareness Meditation Technique:

Sit or stand with good posture.

Close your eyes and do not think about anything.

Focus on your senses.

Let the whole world come to you.

Continue to let the whole world in as you take 25 deep breaths.

That’s open awareness meditation. Doesn’t it feel O’ so relaxing?

ACEM Meditation:

One of the most popular kinds of open-monitoring techniques is Acem meditation. How to do, the benefits, and instructions etc are available via the official site. Acem is a modern techniques and there are has been much scientific research into Acem. Studies show that Acem meditation is good for stress and relaxation. (For more on the benefits of Acem, see the previous link).

Benefits of open-monitoring meditation methods like Acem

Open meditation techniques are relaxing. They make you feel free.

Like a butterfly arising from a chrysalis to take flight into the world, the mind is freed from its usual shackles of thoughts and stresses, freed to take in the fullness of existence.

I personally practice open meditation techniques early in the day. I find this is a very good way to start the day positively and mindfully. I’ll practice open monitoring before sitting down to write. It’s like I’m allowing the world to come to me while exercising and warming-up my creative mind. By spending twenty minutes opening my mind and boosting my creativity I ensure that my creative juices are flowing for the whole day.

So, creativity is one benefit of open monitoring meditation.

There are lots of benefits too.

Open monitoring:

Helps you let go

Increases creativity

Increases mental flexibility

Helps you create new ideas

Relaxes the mind

Stops stress

Improves brain-storming

Helps to stop stubborn negative thoughts

If you have been struggling to let go, you will find open awareness meditation incredibly liberating. Give it a go. Let me know how you get on by writing a comment at the bottom of the page.

So that’s the first of our meditation techniques.

And already you have a powerful way of opening your mind and boosting your flexibility.

And we’ve still got 30 techniques to go!

2. Focused attention meditation techniques

Good for: creativity, relaxation, happiness, inner peace

The next form of meditation is focused attention.

Let’s return to what we were saying about focus.

We previously said that the mind may be open to take in the whole world, but it may also be closed to focus on just one object.

That’s why alongside open meditations we have the other type of meditation technique: focused attention meditations.

These forms are best surmised by the classic Zen quote “When sitting sit.”

This old Zen proverb reminds us to focus on what we’re doing right at this very moment. It is a simple but important lesson that is taught through closed meditations.

Basically: focus on one thing. And just do that one thing, nothing else.

Think of it this way:

If open monitoring is like the light-bulbs in the ceiling, closed meditation techniques are like flashlights, a one directional source of light.

When we perform “focused attention” we focus on one thing. We may focus on a mantra, a physical object, on the breath, on meditation music, on mental imagery (visualisations)… We may focus on any one single thing, and in so doing we will be performing a closed meditation.

This is the most popular type of meditation technique.

There are far more focused attention activities than open monitoring activities.

These techniques are super-powerful. You know what Spinach does to Popeye? That’s what focused meditations do for your mind.

The Benefits of Focused Attention Meditation Methods

Would you believe that there are over a hundred different benefits of focused-attention meditation?

So what do focused-meditations do for you?

Depends on the specific technique.

Some meditations boost positivity and happiness, others cultivate compassion, others can cure illnesses, some stop stress, anxiety and depression… some help with serious mental health conditions like OCD and ADHD.

Here’s what you need to know:

Different techniques help us in different ways. That’s why it is a very good idea to practice lots of different forms of meditation. The more forms you use the more benefits you will see. And as though by some divine miracle, that’s why you should try all the techniques in this tutorial.

3. Effortless Presence meditation method

Effortless presence means existing without effort. In other words: not consciously directing your focus, just existing, as though empty but aware. Think of this as simply giving in to reality. You are completely giving up control and letting the universe take over.

This is very similar to open-monitoring and offers most of the same benefits.

Right then, maties, where are we?

So far we have covered:

Open awareness

Focused attention

Effortless presence

These are the three main psychological definitions of meditation. Think of them like different kinds of cars. You can have sedan or an SUV, but there are lots of different variants within those groups. The same is true for meditation.

The three forms we have looked at are the top-level groups. But within those groups are very many specific techniques. We’re going to cover those techniques now.

Okay.

Take a deep breath.

We are now going to pack our bags and go on a spiritual vacation. What am I talking about?

We’re about to travel through the cultural evolution of meditation.

Excited? You should be.

No one online has ever covered meditation in this much depth. EVER (honestly, find an article as in-depth as this one and I’ll give you a free cupcake).

We are about to have one hell of a journey.

But not only are we about to have a journey:

You are about to transform your life by learning all the best meditations.

Traditional Types Of Meditation Techniques To Practice

For over 3000 years meditation has been taught as a way to boost happiness; find enlightenment; stop stress anxiety and depression; and achieve total health.

The traditional meditations used in Buddhism, Taoism, Yoga and other spiritual systems are truly powerful.

And you’re about to learn all the best traditional meditation techniques.

Plus, you’re going to learn the history and culture of meditation, too.

One of the best things about studying different types of meditation is the sheer amount of culture involved.

Digging into classic texts and reading the words of masters like Lao Tzu, Thich Nhat Hanh and Osho is a real pleasure that should be enjoyed alongside studying meditation.

Where does meditation come from?

The core of the tradition is found in the ancient texts. It’s in the ancient classics like the Bhagavad Gita, the Vimalakirti Sutra, and the Pali Canon, that you’ll find the roots of this ancient technique.

Like the trunk, branches, and leaves of a great tree, the practice of mindfulness has grown over countless years, but its roots are still anchored in the ancient texts, among the fertile soil of ancient Eastern culture.

It’s here our adventure begins.

We’re going to travel through the different cultures of meditation. And as we do we will look at the most important meditation techniques ever.

So while you learn the history and culture, you will learn techniques to become the master of your own mind.

They’re based on the “Noble Eightfold Path”, which is the “way” towards enlightenment.

The eight paths are:

Right understanding

Right thought

Right speech

Right action

Right livelihood

Right effort

Right mindfulness,

Right concentration.

Strictly speaking, if you want to train in Buddhist meditation you should train in those points above, too.

Let’s cut to the chase.

Here are the most important Buddhist methods.

Specific Buddhist Meditation Techniques

Just as there are lots of forms of Buddhism, there are lots of forms of Buddhist meditation too.

Some of the different types of meditation techniques are used by all Buddhists. These include recollections and breathing meditations.

Other Buddhist methods are used by only specific Buddhist schools.

The Theravada tradition alone incorporates more than one hundred meditation methods, the majority of which revolve around mindfulness.

Contrastingly, the Tibetan tradition uses over a thousand different visualisation meditations.

Because different teachers have been taught at different schools, the majority of the time when you attend a Buddhist meditation class the teacher will mention that they’re a specialist of one of the many different Buddhist schools. The Dalai Lama, for instance, teaches Tibetan Buddhism, where Thich Nhat Hanh teaches Zazen (Zen). So if you’re going to find a meditation teacher, make sure they are from the right Buddhist school for you.

Introduction to Buddhist Jhana meditation method

What is the Buddhist word for meditation? It is Jhana / Dhyana or bhāvanā.

Bhāvanā can be translated to mean “Developing into existence”.

Dhyāna refers to the practice of focusing the mind, which is done to achieve enlightenment.

Why do Buddhist meditate?

Buddhists meditate in order to achieve enlightenment.

Enlightenment basically means “Release from the self”.

On his blog, Buddhist monk Matthieu Ricard says,

Enlightenment is a state of perfect knowledge or wisdom, combined with infinite compassion… Enlightenment is an understanding of both the relative mode of existence (the way in which things appear to us) and the ultimate mode of existence (the true nature of these same appearances). READ MORE

Pro tip:

When we look at the Buddhist methods, remember that these were originally conceived as a path to enlightenment.

The practice of Zen meditation or Zazen is at the heart of the Zen Buddhist experience. Originally called Dhyana in India, Zen meditation is a very simple yet precise method, where the correct posture is imperative.

5. Vipassana meditation technique:

The practice of Vipassana meditation began back in the 6th Century during the time when Mahayana Buddhism was expanding through the East from India to South East Asia.

The word itself, “Vipassana”, is Pali for “clear seeing” or “insight”.

Specifically, Vipassana leads to awareness of what Buddhists call “the three marks of existence”— the three characteristics shared by all sentient beings, namely impermanence (anicca), dissatisfaction (dukkha), and non-self (anattā).

In Vipassana meditation we focus on breathing and we extend non-judgmental awareness to the inner workings of the mind.

Try Vipassana Meditation Technique (easy method)

Sit quietly

Focus on your breath

Begin to observe your mind and thoughts

Label your thoughts and feelings as what they are (“that’s a thought” “that’s a feeling of joy” etc.)

This process helps us to achieve great understanding of ourselves and of the mind.

In the Tibetan and Theravada Buddhism traditions, Loving Kindness Meditation is practiced in order to develop compassion and warm feelings, which leads us to feel much closer and more connected to other people.

Want to know a secret?

Loving kindness is my favorite technique. Why? Because it creates feelings of love and compassion, and it boosts your social and personal life too.

Are Buddhist meditations techniques best for you?

In Buddhism, Jhana (meditation) is inseparable from philosophy.

The purpose of Jhana is to cultivate the right mind, which ultimately leads to enlightenment. This is why Buddhist Jhana is best practiced by those who believe in the Buddhist belief.

By understanding the principles, theories and philosophies of Buddhism you can gain a much deeper understand of things than by simply meditating.

Yeah, but:

If you just want to learning the meditation techniques, that’s fine too. Buddha himself said that people should feel free to take his teachings and use them in their own way.

Buddhist meditation techniques can be practiced in order to cultivate positive mental states. You can also use Buddhist meditation practices to help with health problems. So they are good to practice even if you’re not interested in fully committing to the true practice of Buddhist meditation.

Are Buddhist meditation techniques best for you?

Yes if you want to improve your mental health.

And doubly yes if you want to learn Buddhist philosophy at the same time.

Hindu Meditation Techniques And Forms

Let’s travel to India to take a look at the Hindu types of meditation practices.

Hinduism is the world’s oldest religion and was one of the most important factors in the creation and development of meditation.

My friends and acquaintances often debate among themselves as to which religion, Hinduism or Buddhism, actually created meditation (it’s a fascinating conversation). Some argue that Buddha was born a Hindu and was familiar with Hindu practices, so therefore the practice of meditation derives from Hinduism. Others argue that meditation as we know it was not created until the beginning of Buddhism and is therefore a Buddhist practice.

What do you think? Write a comment at the bottom.

Either way, there are a great many similarities between Hindu and Buddhist forms. And the two can readily be used together.

8.Dhyana / Jhana meditation method

If you have ever spoken to a Hindu meditation teacher you will likely have heard them discussing how to use Dhyana.

Dhyana is used to:

cultivate oneness

heighten awareness of body

heighten awareness of surroundings

heighten awareness of senses

obtain self knowledge

achieve mokṣa, which is the highest achievement, the liberation of self from the perpetual cycle of death and rebirth.

Hindu meditation techniques first appeared in the classic text the Upanishads, a collection of dialogues between Hindu sages and their students.

In these texts, sages discuss meditation as being “deeper concentration of the mind”. The sages say it leads to “great self knowledge and liberation from the illusion of Maya, the illusion of the material world”.

Hindus believe that the gods can make a person believe in a reality that is actually an illusion (Maya).

Meditation let’s us escape Maya.

Fascinating bit of history:

One of the most important of classic texts is the Bhagavad Gita. The Gita is a narrative that shows a dialogue between Pandava prince Arjuna and his guide and charioteer Krishna.

In the Gita, Arjuna is faced with a duty to fight the righteous war between two opposing sides, the Pandavas and the Kauravas.

Krishna advises Arjuna to “fulfill his Kshatriya (warrior) duty as a warrior and establish Dharma.”

It is this dialogue that introduces the Dhyana Yoga system, the Hindu meditation system that synthesises Dharma (the Hindu order) with Bhakti (faith and worship).

Dhyana Yoga (meditation) is the seventh and penultimate limb of the Eight Limb path of Hinduism. It is preceded by Dharana and followed by Samadhi. These three (Dhyana, Dharana, and Samadhi) form the Samyama, the Hindu process through which the mind is liberated from the physical world.

9. Dharana meditation form

Good for:insight, intuition, third eye chakra, concentration

One of the most important Hindu meditation techniques is Dharana.

In Dharana, we focus the mind and sight between the eyebrows. This develops concentration.

While focusing on this fixed spot, energy enters the mind. This energy gradually builds and the focus intensifies, leading to meditation and the state called Samadhi, a point of extreme concentration.

Here’s the important thing:

Dharana is different to other methods of meditating.

When we practice dharana we are not aware of the fact that we are meditating. We are only aware of our own existence and the object on which we are meditating. This creates a powerful sense of oneness. It is a beautiful and powerful experience in which nothing exists but the individual and the object of meditation, fused as though they are one.

10. Mantra meditation technique:

One of the most popular types of meditation for Hindus is mantra meditations. These involve the recitation of specific words or sounds.

If you visit India during a religious celebration such as Krishna Janmaashtami, (the festival which celebrates the birth of Krishna) you will hear Hindus reciting mantras throughout the night, showing devotion.

Different mantras are used to worship different Hindu Gods, and mantras can also be used to create certain benefits. Those benefits range from love to happiness to inner peace to wealth and so on.

It is believed that these mantras work via energy resonance.

Because different sounds occur at different frequencies, we can control the frequencies in our bodies by reciting mantras.

It is worth noting that mantras do not have to be used expressly for worship or for specific ambitions. They can also be used for pure relaxation.

Mantras are one of the best beginners meditation techniques. The act of reciting a mantra gives the mind something to focus on, which helps us to stay with the meditation as opposed to being lost in distractions.

11. Self Enquiry meditation method:

Good for: self awareness, insight, enlightenment

The Sanskrit term Atma Vichara refers to a type of meditation known in the west as Self Enquiry.

This meditation is used to gain understanding of our true nature and to discover the true self.

If you’ve ever asked “Who am I?” then this is one type of meditation you should definitely consider.

Self Enquiry began thousands of years ago and is mentioned in Hindu classic texts. But it became more popular when it was advocated by an Indian sage called Ramana Maharishi. Eckhart Tolle then taught millions the art of Self Enquiry in his book The Power Of Now, which led this technique to become quite common in the West.

Try This Self Enquiry Meditation Technique

Sit quietly somewhere peaceful

Take a few deep breaths to relax

Ask “Who am I?”

Focus on the “I”

Where does the “I” come from? What is it? What energy is behind that “I?”

Meditate on the energy that creates the “I”

Do you feel the pure energy creating that thought of “I”?

Rest in that pure energy as you take 50 breaths.

This is a very liberating and enlightening exercise.

Are Hindu Meditation Techniques Best For You?

Hindu meditations are one part of a very rich tradition and culture. If you are going to learn Hindu meditation techniques correctly, you should learn it alongside that culture.

While some Hindu meditation techniques (mantras, for instance) can be learnt quite quickly and easily, others (like dharana ) are harder to learn and are not ideal for beginners.

Similar to Buddhism, here are two ways to go with Hindu meditations. We can:

Are Yoga Meditation Techniques Best For You?

Yoga meditation techniques are best for people who already practice yoga. Some yoga meditation methods are easy and suitable for beginners, where others (Kundalini, for example) are more advanced meditations.

Most people find the best yoga meditation techniques are the simple ones, such as focusing on pranayama while exercising, or doing mindful breathing in Savasana after your meditation practice.

Taoist Meditation Techniques

The Taoist code advocates living in harmony with the world, with nature, and with the Tao—the “path”.

In the 6th Century, Lao Tzu wrote the classic Tao Te Ching. In this classic text Lao Tzu gave the first description of Taoist types of meditation. These techniques gradually evolved, most notably in the 8th Century, when Daoism came under the influence of Buddhism.

Here’s the most important thing:

Daoist types of meditation focus on the creation and circulation of energy, Qi, which promotes health, harmony, and unity of body, mind and spirit.

In Chinese culture, Qi is the principle energy that gives life. Most Chinese spiritualities and exercise involve the creation and circulation of Qi.

Most Westerners practice Daoist meditations methods for longevity and health.

Let’s zero-in on the most important Daoist meditations.

20. Emptiness meditation technique

Good for: self awareness, inner peace, enlightenment

In emptiness meditation we sit silently and empty the mind of thoughts.

You remember when we discussed Effortless Presence earlier in this article (meditation #3 above)? Emptiness is similar.

Emptiness meditation. creates a state of tranquility, allowing the body and mind to repair themselves and to restore Qi.

21. Zhuangi (Breathing meditation technique)

Good for: energy, qi, prana, health

Daoists call breathing meditations “Zhuangi”. And they use Zhuangi to unify mind and body with qi.

In the Tao Te Ching, the sacred Taoist text, Lao Tzu instructs us to practice Zhuangi by “focusing on vital breath until it is supremely soft.”

Further instruction is given on a relic that was found bearing the following instructions:

To circulate the Vital Breath: Breathe deeply, then it will collect. When it is collected, it will expand. When it expands, it will descend. When it descends, it will become stable. When it is stable, it will be regular. When it is regular, it will sprout. When it sprouts, it will grow. When it grows, it will recede. When it recedes, it will become heavenly. The dynamism of Heaven is revealed in the ascending; The dynamism of Earth is revealed in the descending. Follow this and you will live; oppose it and you will die.

22 . Inner observation meditation method

Good for: changing thoughts, self awareness, intuition, insight

In this type of meditation the practitioner visualises the inside of their body and mind, including their organs, “inner deities”, thoughts, and qi.

This inner visualising is said to develop the knowledge and understanding of one’s own nature.

23. QiGong meditation form:

Good for: health, wellbeing, energy, qi, relaxation, arthritis

A highly popular exercise in China, the word QiGong can be translated from Chinese to mean “life energy cultivation”.

As with most Chinese meditation techniques, QiGong is about creating and circulating Qi around the body and mind.

In the West QiGong is currently in popularity. Many health organisations advocate practicing QiGong for the alleviation of arthritis and other health complications. Many spas and gyms run basic QiGong classes that teach a part of the overall QiGong system.

Western QiGong is usually a simplified version of the full technique.

The full QiGong system that is taught in the East is a complex system involving more than 80 types of breathing and literally thousands of different exercises.

Each QiGong exercise and technique offers different spiritual and health benefits and all have a specific reason for being.

That said, you certainly don’t need to know the precise details of all the moves just to get started.

You can readily pick up a QiGong DVD and enjoy a tremendously relaxing routine.

Are Taoist Meditation Techniques The Best For Me?

Taoist types of meditations are excellent for people who believe in living in harmony with nature.

They’re also great if you’re interested in improving you health and in gaining extra energy.

Some Daoist meditation techniques are quite difficult (QiGong should be learnt with instruction, for instance). Other techniques, like Emptiness meditation, are perfectly suitable for newcomers.

Christian Meditation Techniques

In the East, meditation is about purifying the mind, transcending the self, and achieving enlightenment and oneness.

The largest Western religion, Christianity, does things a little differently, albeit with somewhat similar results.

Christians practice different types of meditation techniques primarily as a way to be closer to God and to understand the bible better.

One of the most popular meditation exercises for Christians is to take a passage of the bible and to meditate on it contemplatively. This is calming and can certainly have many positive results like developing depth of character and positive traits.

24. Prayer meditation technique

Good for: connecting to God, divinity, relaxation, faith, belief

Meditatitve prayer is a type of meditation that Christians use for contemplation.

When praying in this way, we repeat the words of a prayer in a similar fashion to fashion to repeating a mantra (though, arguably, without the energy resonances that mantras produce).

To do this, choose your favorite prayer and recite it like a mantra, meditating on both the meaning and sound of the words.

25. God-based meditation techniques

Good for: faith, belief, inner peace

Meditating to God is another popular type of meditation for Christians. In this exercise the individual opens their heart to God and asks to be made one with God (which is similar to the Buddhist technique of Bhakti).

Are Christian meditation techniques best for you?

Christian meditation is really meditation that has been adapted for integration into the Christian faith.

If you’re a Christian, definitely use meditation. The bible is loaded full of references to different meditative techniques. These offer a way of increasing your connection to God.

Guided Meditation Techniques

Good for: relaxation, calmness, anxiey, stress, depression, more

Guided meditation can be seen in the Buddhist and Chinese traditions. For instance, Neiguan is a Chinese form in which we visualise the inside of the body.

Guided meditations have really taken off recently. They have achieved stratospheric popularity in the West since the rise of the New Age movements and self help / personal development.

Guided meditations are now one of the absolute most popular types of meditation. Simply hit up Youtube and you’ll find thousands of free guided meditations (of varying quality).

Part of the reason why visualisations have become so popular in the West is because they are so easy.

What could be easier than lying back, closing your eyes and listening to someone reading a relaxing meditation script?

But the ironic thing is that the very fact that guided meditations are easy makes them less effective than most other meditation techniques.

When you do a guided meditation you’re not really training your mind. So while guided techniques are fantastic for relaxation, they are not as effective as traditional technique when it comes to actually training the mind.

The mind is like a muscle. To grow strong it needs to be exercised. Guided meditation can relax the mind, but it is not true “exercise”. It will not train the mind like traditional meditations do.

Guided meditations and visualisations are still beneficial.

Just consider:

Professional athletes use visualisations in their training to prepare themselves.

Stressed businessmen use visualisations to relax their minds after a hard day’s work.

I personally have used visualisation to quit smoking years ago and also when preparing for stage shows.

And I’ve given visualisations to many people who either wanted to be taught to think of something in a different light or to prepare for something they were stressed about (exams, for instance).

Different Types Of Guided Meditation Techniques

27. Body scan meditation form

Body scans are a good way to become mindful of your body. This is one type of visualisation that I personally do advocate.

The technique involves passing your focus around your body. This heightens the mind body connection and is a great way to get back in touch with your body.

If, for instance, you’re trying to find the motivation and energy to get back into exercising, body scan meditation can help to inject energy into your body, naturally motivating you to use your body more.

28. Affirmations

I once taught an affirmation to a lady who was dealing with an alcoholic husband. She was fighting to preserve her inner peace (well, her “sanity”, as she called it). I taught her to use the affirmation “Calming, letting go” while visualising stress dripping off of her body like beads of water. This simple technique gave her a way to essentially teach her own mind to let go of the stress, helping her to relax.

Affirmations are very popular in the self improvement niche.

29. Binaural Beats meditation methods

Good for: brain, productivity

In 1839, physicist Heinrich Wilhelm Dove created Binaural Beats.

Dove learnt that when two different frequencies of sound are put into each ear the brain detects phrase variation. This leads the brain to try and reconcile the difference between the frequencies.

By using the right phase variation it is possible to lead the brain to produce alpha brainwaves (10 Hz), the waves used in most meditation techniques.

So if you’re looking for an alternative way to meditate, binaural beats are a good choice.

Are guided meditation techniques best for me?

If you find meditation difficult at first then guided meditations can be an excellent entry point.

Guided meditations are fabulous when you get home from a hard days work and simply want to chill out. Put your feet up on the couch, close your eyes, and let your guide lead you to relaxation.

Here’s the problem

It’s important to know that if you start with guided meditations, the time will come when you need to move on to meditation techniques that require more effort. To build those mental muscles, you need mental exercise. Guided meditations are like taking a casual stroll, compared to the full workout that is a disciplined meditation regime.

Movement Meditation / Dynamic Meditation Techniques

One of the most influential proponents of meditation in the twentieth century was Chandra Mohan Jain, better known as Osho.

Osho was an Indian mystic, guru, and spiritual teacher.

Throughout the 1960s, Osho toured India giving inspiring but often controversial public speeches on everything from politics to spirituality.

Osho then moved to Bombay in the 1970s, where he became a spiritual teacher and gave exegeses on his interpretations of religions and philosophies.

His controversial perspectives and magnetic charisma led Osho to gain notoriety in the West in the 1970s. It was then that his teachings on meditations were translated into English.

Among Osho’s teachings was the term “Dynamic meditation” (or “Movement Meditation”).

30. Dynamic Meditation Technique

Dynamic meditation is a form of movement meditation that was at first a very specific technique taught by Osho.

It has subsequently been amalgamated with other forms of movement meditation.

Today, the term “dynamic meditation” is generally used to refer to any type of meditation that involves physical activity (often dance).

So what’s so good about dynamic meditation?

They’re great for people who struggle to sit still.

When Osho created dynamic meditation he did it as a means to make meditation more applicable to modern lifestyles.

Osho believed that it is near impossible for the average modern person to enter a truly meditative state. Osho thouht most people have too much mental noise, stress, and thoughts. Ths mental noise makes it hard to focus. That is why Osho created Dynamic Meditation. It is a more active form of meditation, It incorporates dramatic movement that is designed to release tension and inhibition. This helps us to discard mental “noise”.

31. Nataraj meditation form

One of Osho’s most popular dynamic meditation techniques is Nataraj, a dance meditation.

“Nataraj is the energy of dance. This is dance as a total meditation, where all inner division disappears and a subtle, relaxed awareness remains,” says the official Osho website.

“Forget the dancer, the center of the ego; become the dance. That is the meditation. Dance so deeply that you forget completely that ‘you’ are dancing and begin to feel that you are the dance. The division must disappear; then it becomes a meditation.”

Are dynamic meditation techniques best for me?

It’s hard to find many research papers documenting the effects of dynamic meditation, so much of what we know is speculative. But most practitioners agree that movement meditations are energising and that these techniques create a tremendous sense of liberation.

Dynamic meditations are, of course, much more active than other meditation techniques, so they are not as easy to perform.

These forms should be learnt with the help of a professional instructor.

Paul Harrison

Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book: Your Best Meditation

13 Comments

Truly a wonderful post I must say. I really appreciate your kind efforts. Can we really use any sought of Affirmations as/in Meditation? Also, is there a posture for Affirmations Meditation? Please suggest. Thanks & Stay Blessed 😊

Peter · August 6, 2018 at 9:53 am

Hi Paul, I am interested in Open Monitoring and Effortless meditations. Would you be so kind to reply me if I find more information about those 2 meditations in your book or everything you have written about them it is on this web page?

Excellent and very useful techniques. Thanks! As others said, this post is not just for beginners at all. There is always something new to be learned or remembered, or a new perspective to consider. Cheers,

Ana · January 15, 2018 at 4:47 pm

Hello Paul! I am new to meditation. I am reading in chunks your article 31 meditation techniques free guide which I find it very valuable and engaging. Thanks for sharing your knowledge with the world!!! 😁